How to get the best from your supplements.

Taking a few nutritional supplements is a good idea, especially if you are unusually busy or feeling stressed. It is not so easy to obtain the full spectrum of vitamins, minerals and healthy fats needed for the body to function optimally from a regular diet. Even less easy when you are so busy that you may skip meals or have a quick, fast food snack on a regular basis.

Supplements can be taken at any time, but their health benefits increase according to when you take them.

B vitamins, Vitamin C and probiotics are best taken on an empty stomach first thing in the morning. It is better to avoid taking B vitamins after lunch time. They release energy so may keep you awake if you take them later. Vitamins B and C are water soluble and are not stored in the body so need to be taken daily. Vitamin C can be taken in small doses at intervals through the day or as a product with a slow release formula.

Iron and Zinc are best taken with food, but not with tea or coffee as the tannins may inhibit absorption.

You may be taking Co-enzyme Q10 (CoQ10) if you are older or are on statins. Take it with a morning snack that contains healthy fats, like nuts or toast with nut butter and avocado to help absorption.

Fish oil or flax oil can be taken any time that is convenient, but is best taken with food containing healthy fats (as above).

Multi-vitamin and minerals can be taken with your evening meal, when the body can utilise the nutrients for repairs and cleansing overnight.

Magnesium and Calcium help to relax muscles so are best taken at bedtime.

Vitamin D and turmeric, if you take the latter, are both fat soluble so need to be take with foods that contain healthy fats. (See above). They can be taken at any convenient time. 

These ore optimal timings so adapt the timings to fit into your working day. The main thing is to take them consistently. Before and after breakfast and again at bedtime may work well. It is easier to remember if you take them at a regular time each day.

Don’t take them with hot tea or coffee. The temperature may damage the contents, especially probiotics, and the tannin may affect absorption. 

If you take prescription medicines, it is important to check with your doctor if any of them react adversely with your supplements. Upper safe levels can be found on www.tinyurl.com/uppersafelevels.

If you would like further information on supplements and to discover if you would benefit from taking a select few, contact Wendy on wendyguilfoyle@hotmail.com

With thanks to Dr. Sarah Brewer and colleagues of Healthspan for the information. www.healthspan.co.uk

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